WARM-UP
AMRAP X 10 MINUTES
:45 CARDIO CHOICE (INCREASE SPEED EACH ROUND)
10 GLUTE BRIDGE ALT. MARCHES
5 CAT / COWS
5/5 SINGLE LEG RDL’S
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE DEADLIFT
STRENGTH
12-10-8-6-4*
DEADLIFT
*START MODERATE AND BUILD PAST WORKING WEIGHT.
WORKOUT
5 SETS
CARDIO CHOICE*
6 DEADLIFTS (315/205)(225/155)(185/125)
-REST 1:00 B/T EACH SET-
CARDIO CHOICE OPTION
18/14 CAL ROW
15/12 CAL BIKE
15/12 CAL SKI
(SCORE SLOWEST SET)
OPTIONAL COOL DOWN
2 SETS
50 METER EZ WALK
5/5 SCIATIC NERVE FLOSS
10/10 GLUTE BRIDGE UPS
:30 GLUTE BRIDGE HOLD
